2017

CrossFit For load: Power Snatch 3-2-2-1-1-1 (Make consistent increases)   5 rounds for time: 7 Squat Cleans 135/95 14 Kettlebell Swings 53/35 ______________________   Competitor 1 Strict Press 4×6 (straight across. Same weight as last week) *follow each set with 12 Toes to Bar   5 rounds for load: 3 Weighted Bar Dip 8 Bent […]

Open Gym 8:00a-12:00p _____________________ CrossFit Rest ___________________   Competitor 1&2 Rest ___________________   Sleds 6:00p at EVCF ___________________   Weightlifting Power Jerk + Jerk 3(1+2) -choose weight-   Power Clean + Push Press Work up to Heavy (1+3) -then- 3(1+3) @ 90% of Heavy Set   RDL 3×5 -choose weight- “My greatest competition is, well,

CrossFit 5 rounds for time: 20 Calorie Row 15 Wall Ball Shots 20/14 20 Double unders 5 Power Clean 155/105 _____________________   Competitor 1 Thruster (from rack) 5×5 (choose a weight that allows you to complete all sets) *follow each set with 10 GHD Sit-ups   Deadlift Work to a heavy set of 8 (t&g)

CrossFit For time: 21-15-9 Shoulder to Overhead 135/95 Over the Box Jump 24/20 Toes to Bar   AMRAP 10:00 1:00 L-Sit Hold 100yrd Farmers Walk 70/53 ____________________   Competitor 1 Power Clean 4×4 (choose a weight that allows you to complete all sets) *follow each set with 25′ hand walk   5 rounds for load:

CrossFit Skill Bar Muscle-ups or CTB Pull-ups   AMRAP 12:00 3 Bench Press 225/155 6 Deadlifts 275/185 9 DBall Slams 20/14 __________________   Competitor 1 Power Snatch 5×5 (choose a weight that allows you to complete all sets) *follow each set with 7 box jumps 24/20   Back Squat 4×6 (use the same weight as

8:00a Weightlifting Competitor 8:00a CrossFit Competitor 10:00a CrossFit 10:30a Kettlebell 11:00a Muscle-up Clinic (gym closed during clinic) _______________________ Weightlifting Snatch Work to a heavy set of 1 Clean & Jerk Work to a heavy set of 1 Back Squat 85% 6×2 (fast concentric, 90 sec rest) Strict Pull-ups 60 reps

CrossFit For load: Power Snatch 5-4-3-2-1 (make consistent increases)   2 rounds for time: 800m Run 45  Wall Balls 20/14 30 Pullups 15 HSPU __________________   Competitor 1 Strict Press 5×5 (choose a weight that allows you to complete all sets) *follow each set with 10 GHD Sit-ups   5 rounds for load: 5 Weighted

CrossFit Rest _____________ Competitor 1&2 Rest _____________ 6:00p Sleds at EVCF _____________ Weightlifting Snatch Drills (15min) Power Jerk + Jerk 3(1+2) -choose weight- Power Clean + Push Press Work up to Heavy (1+3) -then- 3(1+3) @ 90% of Heavy Set “Only those who have learned the power of sincere and selfless contribution experience life’s deepest

CrossFit 10 rounds for time: 1 Rope Climb 10 Burpees 20 Double unders __________________   Competitor 1 Deadlift Work to a heavy set of 10 (t&g) (get to the heavy set of 10 in as efficient manner as possible)   For time: 10-9-8-7-6-5-4-3-2-1 Handstand Push-up Toes to Bar   10 rounds for time: 1 Rope

CrossFit For load: Every 1:00 for 10:00 1 Cluster (make consistent increases)   For time: 1000m Row 30 Deadlifts 275/185 ________________________   Competitor 1 Power Clean 5×5 (choose a weight that allows you to complete all sets) *follow each set with 25′ hand walk   5 rounds for load: 5 Bench Press 5 Weighted Pull-up